As you age, your dietary needs change due to biological changes in your body. Your activity level may change. You may also develop health conditions such as high blood pressure that require modifications to your diet. Because of these factors, you may be at risk for nutrient deficiencies, some of which may complicate existing health conditions. Therefore, a healthy diet rich in vitamin and mineral sources is essential for a good quality of life.
Changing Nutritional Needs
As you age, your body's ability to absorb some nutrients changes. The elderly are at a risk of deficiencies in vitamin B12; a 1999 study by the USDA Human Nutrition Research Center on Aging and Tufts University in Boston estimated that up to 15 percent of elderly individuals may be deficient. Vitamin B12 is essential for energy production and healthy red blood cell formation. To prevent deficiencies, eat lean meats, fish and milk.
Homebound Seniors
The "Dietary Guidelines for Americans, 2010" estimates that less than 45 percent of Americans over 50 and less than 25 percent over 70 get adequate vitamin D; this vitamin is very important for the elderly because it is critical for calcium absorption for strong bones. Homebound seniors may be especially at risk because sunlight exposure is one of the primary ways to get vitamin D. Dietary sources include salmon, fortified milk and eggs.
Health Conditions
Your risk of getting high blood pressure increases with age. The Centers for Disease Control and Prevention estimate that 65 percent of men and 80 percent of women over 75 have high blood pressure. The recommended course of treatment is diuretics or water pills, which can put you at risk of potassium deficiencies. Potassium is essential for nervous and cardiovascular system function. Food sources high in potassium include potatoes, bananas and prunes.
Caloric Intake
To avoid unhealthy weight loss, you should consume enough calories for your age group and gender. The "Dietary Guidelines for Americans, 2010" recommends that sedentary men over 51 get between 2,000 and 2,200 calories per day. Women of this age group should consume about 1,600 calories a day. If you are active, increase your caloric intake to match your higher energy needs. To avoid dietary deficiencies, your diet should contain a variety of food groups, focusing on nutrient-dense foods.
References
- "American Review of Nutrition"; Vitamin B12 Deficiency in the Elderly; H. Baik and R. Russell; 1999
- Linus Pauling Institute; Vitamin B12; Victoria J. Drake; August 2007
- USDA Center for Nutrition Policy and Promotion: Dietary Guidelines for Americans, 2010 - Part D. Section 2 - Nutrient Adequacy
- Linus Pauling Institute; Vitamin D; Victoria J. Drake; January 2008
- Centers for Disease Control and Prevention; High Blood Pressure Facts; March 21, 2011
- USDA Center for Nutrition Policy and Promotion: Dietary Guidelines for Americans, 2010 - Balancing Calories to Manage Weight
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